Erika’s Tip – Understanding the Label
Understanding the Nutrition Facts Label
The top section of the Nutrition Facts is the serving information. This is not the recommended amount to eat or drink. The serving size may be per package/container or a smaller amount. It will also indicate how many servings are in the package/container.
Next is calories per serving. Calories are a measure of the energy the food provides. In general, 100 calories per servings is considered a moderate amount, and 400 calories per serving is considered a high calorie food. Calorie needs vary based on gender, age, height, weight, and physical activity.
The next part of the Nutrition Label summarizes the nutrients. Nutrients you should focus on getting LESS of are: saturated fat, sodium, and added sugars. Focus on getting MORE fiber, Vitamin D, calcium, and iron.
The % Daily Value shows how much a nutrient in one serving contributes to your daily diet. The general rule of thumb: 5% Daily Value or less of a nutrient is considered LOW, 20% Daily Value or more is considered HIGH.